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      FITNESS TIPS FOR 6/27/2001                  

How Do Muscles Grow and Get Bigger
by Tracy Anderson

A new program of aerobic exercise will increase a muscle's 
endurance and tone and make it slightly bigger, only by a 
very small percentage. But if you wish to significantly
increase a muscle's strength and size, you'll need to do 
resistance exercises with that muscle on a regular basis 
(one to three times a week). Resistance exercise, also 
called strength training, uses much heavier weights for 
resistance than aerobic exercise. Loads can so heavy 
that you can only lift them a limited number of times 
in a row, and this is called repetitions.  The number 
of repetitions performed in a row is called a set. 
A strength program usually involves lifting a weight eight 
to 15 times (or repetitions), taking time to move through 
the full range of motion. You can use free weights,(barbells 
or dumbbells, or weight machines (such as Nautilus or
 Life Fitness machines). The weight should be heavy 
enough to make the final repetition fairly difficult. 
By stressing a muscle's anaerobic energy system in 
this way for several months, you'll produce changes 
in your muscles that are completely different from 
those produced by aerobic exercise. The amount of 
local energy reserves is increased by anaerobic 
The nervous system adapts quickly to weightlifting 
exercises by facilitating the desired movement while 
learning to "shut off" reflex mechanisms that might 
otherwise inhibit contraction. With repeated resistance 
training, over time the protein filaments inside each 
muscle fiber grow thicker and more numerous, 
increasing the diameter of exercised muscles. This 
size increase is more pronounced in men  probably 
because of the influence of higher testosterone levels. 
The tendons, ligaments and other connective tissues 
surrounding the muscle also thicken and become 
stronger. The bones attached to the working muscle 
may also increase their mineral content. With every 
good workout, the cross sectional diameter should
 increase by 0.1%, given that your nutrition is good 
and your getting enough rest.
Note: An increase in size is not necessary for a muscle 
to get stronger. The greatest strength gains are usually 
achieved in the first weeks of training  before any 
significant size increase occurs. And because the 
main strength gains come from the rebuilding of the 
muscle fibers between workouts, you should allow 
at least 48 hours between strength-training sessions. 


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